13
Jan
01/13/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow from Down Dog (No Measure)
10 Down Dog Toe Touches
10 Down Dog to Lizard + Thoracic Twist
10 Down Dog to Pigeon
10 Cossack Squats
Warm-up (No Measure)
4/4 Box Step Ups
12 Ring Rows
12 Good Mornings
4/4 Pistol Negatives
12 Ring Rows
12 Good Mornings
4/4 Shrimp Squats/Pistols to a box/Pistols
Back Squat warmup with bar
Back Squats @ tempo
Weightlifting
H: Tempo Back Squats (4 x 8 @ 33X1)
F: Tempo Back Squats (4 x 7 @ 60-70%, 33X1)
Rx/P: Tempo Back Squats (4 x 6 @ 65-75%, 33X1)
Gymnastics
Ring Rows (4 x 3 @ 50X3)
Pull-ups (4 x 3 @ 50X2)
Pull-ups (4 x 3 @ 50X3)
Chest-To-Bar Pull-ups (4 x 3 @ 50X2)
Metcon
Metcon (No Measure)
12 Rounds
30s work/30s rest
H – Walking Lunges
Ball Slams 15/10
Gorilla Rows 20/15
F – Shrimp Squats/Pistols to a box
Ball Slams 20/15
Gorilla Rows 30/20
Rx – Pistols
Ball Slams 25/20
Gorilla Rows 50/35
P – Weighted Pistols
Ball Slams 30/25
Gorilla Rows 55/40